Zakudya za Ketogenic: Buku Loyambira Loyambira la Keto

Zamkati

• Kodi zakudya za ketogenic ndi chiyani?
• Keto zoyambira
• Mitundu yosiyanasiyana ya zakudya za ketogenic
• Kodi ketosis ndi chiyani?
• Zakudya za Ketogenic zitha kukuthandizani kuti muchepetse kunenepa
• Zakudya za Ketogenic za matenda ashuga komanso ma prediabetes
• Maubwino ena azaumoyo a keto
• Zakudya zofunika kupewa
• Zakudya zoti mudye
• Ndondomeko ya chakudya cha keto kwa sabata imodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zakudya zopatsa thanzi za keto
• Malangizo ndi zidule za Keto
• Malangizo odyera zakudya za ketogenic
• Zotsatira zoyipa ndi momwe mungachepetsere izi
• Kuopsa kwa zakudya za keto
• Zowonjezera pa chakudya cha ketogenic
• Mafunso ofunsidwa kawirikawiri
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zakudya za ketogenic (kapena zakudya za keto, mwachidule) ndi carb yochepa, chakudya chamafuta ambiri chomwe chimapindulitsa kwambiri.

M'malo mwake, kafukufuku wambiri akuwonetsa kuti zakudya zamtunduwu zitha kukuthandizani kuti muchepetse thupi ndikukhala ndi thanzi labwino ().

Zakudya za Ketogenic zitha kukhala ndi phindu kuthana ndi matenda ashuga, khansa, khunyu, ndi matenda a Alzheimer's (,,,).

Nayi kalozera watsopano woyambira keto zakudya.

Kodi zakudya za ketogenic ndi chiyani?

Keto zoyambira

Zakudya za ketogenic ndi carb yotsika kwambiri, chakudya chamafuta ambiri chomwe chimafanana mofanana ndi Atkins komanso zakudya zochepa za carb.

Zimaphatikizapo kuchepetsa kuchepa kwa zakabohaidreti m'malo mwake ndikuyika mafuta. Kuchepetsa kwa ma carbs kumayika thupi lanu m'thupi lamagetsi lotchedwa ketosis.

Izi zikachitika, thupi lanu limagwira bwino ntchito potentha mafuta kuti akhale ndi mphamvu. Amasinthanso mafuta kukhala ketoni m'chiwindi, omwe amatha kupereka mphamvu kuubongo ().

Zakudya za Ketogenic zitha kuyambitsa kuchepa kwakukulu kwa shuga wamagazi ndi ma insulin. Izi, pamodzi ndi ma ketoni owonjezeka, ali ndi maubwino ena azaumoyo (,,).

Zakudya za keto ndizochepa carb, zakudya zamafuta ambiri. Imachepetsa shuga wamagazi ndi milingo ya insulini ndikusintha kagayidwe kake ka thupi kutali ndi ma carbs ndikupita kwamafuta ndi ketoni.

Mitundu yosiyanasiyana ya zakudya za ketogenic

Pali mitundu ingapo ya zakudya za ketogenic, kuphatikiza:

• Zakudya zokhazikika za ketogenic (SKD): Iyi ndi carb yotsika kwambiri, mapuloteni ochepa komanso zakudya zamafuta ambiri. Amakhala ndi 70% mafuta, 20% mapuloteni, komanso 10% carbs ().
• Zakudya zamagetsi zamagetsi (CKD): Zakudyazi zimaphatikizapo nthawi yochulukitsa mafuta a carb, monga masiku 5 a ketogenic otsatiridwa ndi masiku awiri apamwamba a carb.
• Zakudya za ketogenic (TKD): Zakudya izi zimakupatsani mwayi wowonjezera ma carbs mozungulira kulimbitsa thupi.
• Mapuloteni apamwamba a ketogenic: Izi ndizofanana ndi zakudya za ketogenic, koma zimaphatikizapo mapuloteni ambiri. Chiŵerengero chake nthawi zambiri chimakhala 60% mafuta, 35% mapuloteni, ndi 5% carbs.

Komabe, zakudya zokhazokha komanso zomanga thupi kwambiri za ketogenic ndizomwe zaphunziridwa kwambiri. Zakudya zamagetsi zamagetsi zamagetsi zamagetsi ndi njira zopitilira muyeso ndi njira zopitilira muyeso ndipo zimagwiritsidwa ntchito ndi omanga thupi kapena othamanga.

Zomwe zili m'nkhaniyi makamaka zimakhudzana ndi zakudya za ketogenic (SKD), ngakhale mfundo zake zambiri zimagwiranso ntchito pamitundu ina.

Pali mitundu ingapo ya zakudya za keto. Mtundu wa (SKD) ndiye wofufuzidwa kwambiri komanso wolimbikitsidwa kwambiri.

Kodi ketosis ndi chiyani?

Ketosis ndi chikhalidwe chamagetsi momwe thupi lanu limagwiritsira ntchito mafuta m'malo mwa ma carbs.

Zimachitika mukamachepetsa kwambiri zakumwa zamadzimadzi, zomwe zimachepetsa thupi lanu kuti likhale ndi shuga (shuga), yemwe ndiye gwero lalikulu lamphamvu lamaselo.

Kutsata zakudya za ketogenic ndiyo njira yothandiza kwambiri yolowera ketosis. Nthawi zambiri, izi zimaphatikizapo kuchepetsa kuchepa kwa carb mpaka magalamu 20 mpaka 50 patsiku ndikudzaza mafuta, monga nyama, nsomba, mazira, mtedza, ndi mafuta athanzi ().

Ndikofunikanso kuchepetsa kuchuluka kwa mapuloteni. Izi ndichifukwa choti mapuloteni amatha kusandulika shuga ngati atadya kwambiri, zomwe zingachedwetse kusintha kwanu kukhala ketosis ().

Kusala kudya kwakanthawi kungakuthandizeninso kulowa ketosis mwachangu. Pali mitundu yambiri ya kusala kwakanthawi, koma njira yofala kwambiri imaphatikizapo kuchepetsa kudya kwa maola pafupifupi 8 patsiku ndikusala kwa maola 16 otsala ().

Mayeso a magazi, mkodzo, ndi mpweya alipo, omwe angakuthandizeni kudziwa ngati mwalowa ketosis poyesa kuchuluka kwa ma ketoni omwe amapangidwa ndi thupi lanu.

Zizindikiro zina zitha kuwonetsanso kuti mwalowa ketosis, kuphatikiza ludzu lowonjezeka, kukamwa kowuma, kukodza pafupipafupi, komanso kuchepa kwa njala kapena njala ().

Ketosis ndi chikhalidwe chamagetsi momwe thupi lanu limagwiritsira ntchito mafuta m'malo mwa ma carbs. Kusintha zakudya zanu ndi kusala kudya nthawi ndi nthawi kungakuthandizeni kulowa ketosis mwachangu. Mayeso ndi zizindikilo zina zimathandizanso kudziwa ngati mwalowa ketosis.

Zakudya za Ketogenic zitha kukuthandizani kuti muchepetse kunenepa

Chakudya cha ketogenic ndi njira yabwino yochepetsera thupi komanso zochepetsera matenda (,,,,).

M'malo mwake, kafukufuku akuwonetsa kuti chakudya cha ketogenic chitha kukhala chothandiza pakuchepetsa thupi monga chakudya chochepa chamafuta (,,).

Kuphatikiza apo, chakudyacho chikudzaza kotero kuti mutha kuonda popanda kuwerengera zopatsa mphamvu kapena kutsatira zomwe mumadya ().

Kafukufuku wina wa 13 adapeza kuti kutsatira carb yotsika kwambiri, zakudya za ketogenic zinali zothandiza kwambiri pakuchepetsa kwakanthawi kwakanthawi kochepa kuposa zakudya zamafuta ochepa. Anthu omwe adatsata keto adataya pafupifupi mapaundi 2 (0.9 kg) kuposa omwe adadya mafuta ochepa ().

Kuphatikiza apo, zidathandizanso kuchepa kwa diastolic magazi ndi ma triglyceride ().

Kafukufuku wina mwa achikulire 34 adapeza kuti omwe adatsata ketogenic kwamasabata asanu ndi atatu adataya mafuta ochulukitsa kasanu kuposa omwe amatsata mafuta ochepa ().

Kuwonjezeka kwa ma ketoni, kutsika kwa magazi m'magazi, komanso chidwi cha insulin kungathandizenso (,).

Kuti mumve zambiri pokhudzana ndi kuchepa kwa zakudya za ketogenic, werengani nkhaniyi.

Zakudya za ketogenic zitha kukuthandizani kuti muchepetse pang'ono kuposa kudya kwamafuta ochepa. Izi nthawi zambiri zimachitika ndi njala yochepa.

Zakudya za Ketogenic za matenda ashuga komanso ma prediabetes

Matenda ashuga amadziwika ndi kusintha kwa kagayidwe, shuga wambiri m'magazi, komanso kuchepa kwa ntchito ya insulin ().

Zakudya za ketogenic zitha kukuthandizani kuti muchepetse mafuta owonjezera, omwe amalumikizidwa kwambiri ndi mtundu wa 2 shuga, prediabetes, and metabolic syndrome (,,,).

Kafukufuku wina wakale adawona kuti chakudya cha ketogenic chimapangitsa kuti insulin izindikire ndikumenya 75% ().

Kafukufuku wocheperako mwa azimayi omwe ali ndi matenda a shuga amtundu wa 2 adapezanso kuti kutsatira ketogenic kwamasiku 90 kwachepetsa kwambiri hemoglobin A1C, yomwe ndi njira yayitali yosamalira shuga m'magazi ().

Kafukufuku wina mwa anthu 349 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti omwe adatsata zakudya za ketogenic adataya makilogalamu 26.2 pazaka ziwiri. Izi ndizopindulitsa kwambiri poganizira kulumikizana pakati pa kulemera ndi mtundu wa 2 shuga (,).

Kuphatikiza apo, adakumananso ndi kasamalidwe kabwino ka shuga, ndipo kugwiritsa ntchito mankhwala ena a shuga kumachepa pakati pa omwe akuchita nawo kafukufukuyu ().

Kuti mumve zambiri, onani nkhaniyi za maubwino azakudya zochepa zama carb kwa anthu omwe ali ndi matenda ashuga.

Zakudya za ketogenic zimatha kukulitsa chidwi cha insulin ndipo zimayambitsa kuchepa kwamafuta, zomwe zimabweretsa phindu lalikulu kwa anthu omwe ali ndi matenda amtundu wa 2 kapena prediabetes.

Maubwino ena azaumoyo a keto

Zakudya za ketogenic zimayambira ngati chida chochizira matenda amitsempha monga khunyu.

Kafukufuku tsopano wasonyeza kuti chakudyacho chitha kukhala ndi phindu pazikhalidwe zosiyanasiyana:

• Matenda a mtima. Zakudya za ketogenic zitha kuthandiza kuthana ndi ziwopsezo monga mafuta amthupi, ma cholesterol a HDL (abwino), kuthamanga kwa magazi, ndi shuga wamagazi (,).
• Khansa. Zakudyazi zikuwunikiridwa ngati mankhwala owonjezera a khansa, chifukwa zitha kuthandiza kuchepa kwa chotupa. (,,).
• Matenda a Alzheimer. Zakudya za keto zitha kuthandiza kuchepetsa zizindikilo za matenda a Alzheimer's ndikuchepetsa kukula kwake (,,).
• Khunyu. Kafukufuku wasonyeza kuti chakudya cha ketogenic chitha kuchepetsa kuchepa kwa ana akhunyu ().
• Matenda a Parkinson. Ngakhale kufufuza kwina kuli kofunika, kafukufuku wina adapeza kuti chakudyacho chidathandizira kukonza zizindikilo za matenda a Parkinson ().
• Matenda a Polycystic ovary. Zakudya za ketogenic zitha kuthandiza kuchepetsa milingo ya insulin, yomwe imatha kugwira ntchito yayikulu mu polycystic ovary syndrome (,).
• Kuvulala kwa ubongo. Kafukufuku wina akuwonetsa kuti chakudyacho chitha kusintha zotsatira zavulala wamaubongo ().

Komabe, kumbukirani kuti kufufuza m'malo ambiriwa sikungachitike.

Chakudya cha ketogenic chitha kukhala ndi zabwino zambiri, makamaka ndi matenda amisempha, amitsempha, kapena insulini.

Zakudya zofunika kupewa

Zakudya zilizonse zomwe zimakhala ndi ma carbs ziyenera kukhala zochepa.

Nayi mndandanda wazakudya zomwe zimafunikira kuchepetsedwa kapena kuchotsedwa pa zakudya za ketogenic:

• zakudya zopatsa shuga: koloko, madzi azipatso, smoothies, keke, ayisikilimu, maswiti, ndi zina zambiri.
• mbewu kapena sitashi: zopangidwa ndi tirigu, mpunga, pasitala, chimanga, ndi zina zambiri.
• chipatso: zipatso zonse, kupatula magawo ang'onoang'ono a zipatso monga strawberries
• nyemba kapena nyemba: nandolo, nyemba za impso, mphodza, nandolo, etc.
• muzu masamba ndi tubers: mbatata, mbatata, kaloti, parsnips, ndi zina zotero.
• mafuta ochepa kapena zakudya zamagulu: mafuta ochepa mayonesi, mavaladi, ndi zonunkhira
• zina zonunkhira kapena msuzi: kanyenya msuzi, uchi mpiru, msuzi teriyaki, ketchup, etc.
• mafuta opanda thanzi: kukonzedwa mafuta a masamba, mayonesi, ndi zina zambiri.
• mowa: mowa, vinyo, zakumwa zoledzeretsa, zakumwa zosakaniza
• Zakudya zopanda shuga: maswiti opanda shuga, ma syrups, ma pudding, zotsekemera, ndiwo zochuluka mchere, ndi zina zambiri.

Pewani zakudya zopangidwa ndi carb monga mbewu, shuga, nyemba, mpunga, mbatata, maswiti, madzi, komanso zipatso zambiri.

Zakudya zoti mudye

Muyenera kudya zakudya zambiri pazakudya izi:

• nyama: nyama yofiira, nyama yang'ombe, nyama, soseji, nyama yankhumba, nkhuku, ndi nkhuku
• nsomba zamafuta: nsomba, mumapezeka mumapezeka nsomba, tuna, ndi nsomba ya makerele
• mazira: kudyetsa kapena omega-3 mazira athunthu
• batala ndi zonona: msipu wa batala ndi kirimu cholemera
• tchizi: tchizi osasinthidwa monga cheddar, mbuzi, kirimu, buluu, kapena mozzarella
• mtedza ndi mbewu: maamondi, walnuts, mbewu za fulakesi, mbewu za dzungu, mbewu za chia, ndi zina zambiri.
• mafuta athanzi: mafuta owonjezera a maolivi, mafuta a kokonati, ndi mafuta a avocado
• mapeyala: mapepala onse kapena guacamole yatsopano
• nkhumba zochepa za carb: nkhumba zobiriwira, tomato, anyezi, tsabola, ndi zina zambiri.
• zokometsera: mchere, tsabola, zitsamba, ndi zonunkhira

Ndibwino kuti muzidya zakudya zanu zonse, chakudya chimodzi. Nayi mndandanda wazakudya 44 zama carb otsika athanzi.

Chakudya chanu chizikhala pazakudya monga nyama, nsomba, mazira, batala, mtedza, mafuta athanzi, ma avocado, ndi ndiwo zamasamba zochepa.

Ndondomeko ya chakudya cha keto kwa sabata imodzi

Pofuna kukuthandizani kuti muyambe, nayi njira yodyetsera zakudya za ketogenic sabata limodzi:

Lolemba

• chakudya cham'mawa: veggie ndi mazira muffins ndi tomato
• nkhomaliro: nkhuku saladi ndi maolivi, feta tchizi, maolivi, ndi saladi wammbali
• chakudya: nsomba ndi katsitsumzukwa yophika mu mafuta

Lachiwiri

• chakudya cham'mawa: dzira, phwetekere, basil, ndi sipinachi omelet
• nkhomaliro: mkaka wa mchiwu
• chakudya: tacos ya tchizi ndi tchizi

Lachitatu

• chakudya cham'mawa: mkaka wa mtedza chia pudding wokhala ndi coconut ndi mabulosi akuda
• nkhomaliro: saladi ya shrimp ya avocado
• chakudya: Zakudya za nkhumba ndi Parmesan tchizi, broccoli, ndi saladi

Lachinayi

• chakudya cham'mawa: omelet ndi avocado, salsa, tsabola, anyezi, ndi zonunkhira
• nkhomaliro: mtedza wocheperako komanso timitengo ta udzu winawake wokhala ndi guacamole ndi salsa
• chakudya: nkhuku yodzaza ndi pesto ndi kirimu tchizi, ndi mbali ya zukini wokazinga

Lachisanu

• chakudya cham'mawa: Greek yopanda shuga, yogurt yonse ya mkaka ndi chiponde, ufa wa koko, ndi zipatso
• nkhomaliro: Letesi ya ng'ombe yothira ma tacos ndi tsabola wodulidwa
• chakudya: kolifulawa wodzaza ndi zosakaniza zosakaniza

Loweruka

• chakudya cham'mawa: zonona tchizi zikondamoyo ndi mabulosi abulu ndi mbali ya bowa wowotcha
• nkhomaliro: Zukini ndi beet "Zakudyazi" saladi
• chakudya: nsomba zoyera zophikidwa mumafuta a kokonati ndi kale komanso mtedza wa paini wofufumitsa

Lamlungu

• chakudya cham'mawa: mazira okazinga ndi bowa
• nkhomaliro: nkhuku yotsika kwambiri ya carb sesame ndi broccoli
• chakudya: spaghetti sikwashi Bolognese

Nthawi zonse yesetsani kusinthasintha ndiwo zamasamba ndi nyama pakapita nthawi, chifukwa mtundu uliwonse umapereka michere yosiyanasiyana komanso thanzi.

Kwa maphikidwe matani, onani maphikidwe awa a 101 athanzi otsika kwambiri ndi mndandanda wazogulitsayo.

Mutha kudya zakudya zosiyanasiyana zokoma komanso zopatsa thanzi pa ketogenic. Sizakudya zonse ndi mafuta. Masamba ndi gawo lofunikira pa zakudya.

Zakudya zopatsa thanzi za keto

Mukakhala ndi njala pakati pa chakudya, nazi zakudya zopatsa thanzi, zovomerezeka ndi keto:

• nyama ya mafuta kapena nsomba
• tchizi
• mtedza kapena mbewu zingapo
• keto sushi amaluma
• azitona
• dzira limodzi kapena awiri ophika kapena owuma
• akumwa zoziziritsa kukhosi ochezeka
• Chokoleti chakuda 90%
• yogurt wama Greek wamafuta ambiri wosakaniza ndi batala wa nati ndi koko ufa
• tsabola belu ndi guacamole
• strawberries ndi kanyumba kanyumba tchizi
• udzu winawake wokhala ndi salsa ndi guacamole
• nyama yang'ombe
• magawo ang'onoang'ono a chakudya chotsalira
• mafuta mabomba

Zakudya zazikulu zodyera keto zimaphatikizapo nyama, tchizi, maolivi, mazira owiritsa, mtedza, nyama zosaphika, ndi chokoleti chamdima.

Malangizo ndi zidule za Keto

Ngakhale kuyamba kudya zakudya za ketogenic kungakhale kovuta, pali maupangiri ndi zidule zingapo zomwe mungagwiritse ntchito kuti zizivuta.

• Yambani podzidziwitsa nokha ndi malebulo azakudya ndikuwona magalamu amafuta, ma carbs, ndi ma fiber kuti mudziwe momwe zakudya zomwe mumakonda zingakwaniritsire zakudya zanu.
• Kukonzekera chakudya chanu pasadakhale kungakhalenso kothandiza ndipo kungakuthandizeni kupatula nthawi yowonjezera sabata yonse.
• Mawebusayiti ambiri, mabulogu azakudya, mapulogalamu, ndi mabuku ophikira amaperekanso maphikidwe ochezeka a keto ndi malingaliro azakudya omwe mungagwiritse ntchito popanga menyu anu achikhalidwe.
• Kapenanso, ntchito zina zoperekera chakudya zimaperekanso mwayi wosankha keto mwachangu komanso mosavutikira kusangalala ndi keto kunyumba.
• Yang'anani mu zakudya zopanda thanzi za keto mukakhala kuti mulibe nthawi
• Mukapita kokacheza kapena kuchezera abale ndi abwenzi, mungafunenso kulingalira zodzetsa chakudya chanu, chomwe chingapangitse kuti zikhale zosavuta kuthana ndi zikhumbo ndikumamatira ku chakudya chanu.

Kuwerenga zolemba za chakudya, kukonzekera chakudya chanu patsogolo, ndikubweretsa zakudya zanu mukamayendera abale ndi abwenzi kungakhale kosavuta kutsatira zakudya za ketogenic.

Malangizo odyera zakudya za ketogenic

Zakudya zambiri zodyera zimatha kupangidwa kukhala zokometsera thupi.

Malo ambiri odyera amapereka nyama kapena nyama yopangira nsomba. Ikani izi ndikusintha masamba aliwonse apamwamba ndi masamba ena.

Chakudya chopangidwa ndi mazira ndichinthu chabwino, monga omelet kapena mazira ndi nyama yankhumba.

Chokondedwa china ndi burger zochepa. Muthanso kusinthana ndi batala la masamba m'malo mwake. Onjezani peyala, tchizi, nyama yankhumba, kapena mazira.

M'malo odyera aku Mexico, mutha kusangalala ndi nyama yamtundu uliwonse ndi tchizi wowonjezera, guacamole, salsa, ndi kirimu wowawasa.

Mchere, funsani bolodi wosakaniza kapena zipatso zonona.

Mukamadya kunja, sankhani nyama, nsomba-, kapena mbale yopangira dzira. Sungani ma veggies owonjezera m'malo mwa carbs kapena starch, ndipo mukhale ndi tchizi wazakudya.

Zotsatira zoyipa ndi momwe mungachepetsere izi

Ngakhale zakudya za ketogenic nthawi zambiri zimakhala zotetezeka kwa anthu ambiri athanzi, pakhoza kukhala zovuta zoyambirira pomwe thupi lanu limasintha.

Pali umboni wina wamatsenga wazotsatira izi womwe umatchedwa chimfine cha keto (). Kutengera ndi malipoti ochokera kwa omwe amadya, nthawi zambiri amatha masiku angapo.

Zizindikiro za chimfine cha keto zimaphatikizapo kutsegula m'mimba, kudzimbidwa, ndi kusanza (). Zizindikiro zina zosadziwika kwambiri ndi izi:

• mphamvu zopanda mphamvu komanso magwiridwe antchito
• njala yowonjezera
• nkhani za kugona
• nseru
• kusokonezeka kwam'mimba
• kuchepa kwa masewera olimbitsa thupi

Kuti muchepetse izi, mutha kuyesa zakudya zama carb ochepa masabata angapo oyamba. Izi zitha kuphunzitsa thupi lanu kuwotcha mafuta musanachotsere ma carbs.

Zakudya za ketogenic zitha kusinthanso madzi ndi mchere m'thupi lanu, motero kuwonjezera mchere pazakudya zanu kapena kumwa mchere kungakuthandizeni. Lankhulani ndi dokotala wanu za zosowa zanu za zakudya.

Poyamba, ndikofunikira kudya mpaka mutakhuta ndikupewa kuletsa zopatsa mphamvu kwambiri. Kawirikawiri, chakudya cha ketogenic chimayambitsa kuchepa kwa thupi popanda choletsa mwadala kalori.

Zotsatira zoyipa zambiri zoyambira zakudya za ketogenic zitha kukhala zochepa. Kukhazikika muzakudya ndikumwa michere yothandizira kungathandize.

Kuopsa kwa zakudya za keto

Kupitirizabe kudya keto nthawi yayitali, kungakhale ndi zoopsa zotsatirazi:

• mapuloteni otsika m'magazi
• mafuta owonjezera m'chiwindi
• impso miyala
• zofooka zama micronutrient

Mtundu wa mankhwala otchedwa sodium-glucose cotransporter 2 (SGLT2) inhibitors a mtundu wachiwiri wa shuga umatha kuwonjezera ngozi ya matenda ashuga ketoacidosis, vuto lowopsa lomwe limapangitsa acidity wamagazi. Aliyense amene amamwa mankhwalawa ayenera kupewa zakudya za keto (,).

Kafukufuku wowonjezereka akuchitika kuti adziwe chitetezo cha keto nthawi yayitali. Dziwani dokotala wanu za dongosolo lanu la kudya kuti likuthandizeni kusankha bwino.

Pali zovuta zina pazakudya za keto zomwe muyenera kukambirana ndi dokotala ngati mukufuna kupitirizabe kudya.

Zowonjezera pa chakudya cha ketogenic

Ngakhale palibe zofunikira zowonjezera, zina zingakhale zothandiza.

• Mafuta a MCT. Kuphatikiza pa zakumwa kapena yogurt, mafuta a MCT amapereka mphamvu ndikuthandizira kuwonjezera ma ketone. Gulani mafuta a MCT pa intaneti (,).
• Mchere. Mchere wowonjezera ndi mchere wina ukhoza kukhala wofunikira poyambira chifukwa chosintha kwamadzi ndi mchere ().
• Kafeini. Caffeine imatha kukhala ndi phindu la mphamvu, kutayika kwamafuta, komanso magwiridwe antchito (45).
• Maketoni wamba. Chowonjezera ichi chitha kuthandizira kukweza ma ketone amthupi ().
• Chilengedwe. Creatine imapereka maubwino ambiri azaumoyo ndi magwiridwe antchito. Izi zitha kuthandiza ngati mukuphatikiza zakudya za ketogenic ndi zolimbitsa thupi ().
• Whey. Gwiritsani ntchito theka la mapuloteni a whey mukugwedezeka kapena yogurt kuti muwonjezere chakudya chanu cha tsiku ndi tsiku (,). Gulani zinthu zokoma zama Whey pa intaneti.

Zowonjezera zina zitha kukhala zopindulitsa pa ketogenic. Izi zikuphatikiza ma ketoni akunja, mafuta a MCT, ndi mchere.

Mafunso ofunsidwa kawirikawiri

Nawa mayankho a ena mwamafunso ambiri okhudzana ndi zakudya za ketogenic.

1. Kodi ndingadyeko ma carbs?

Inde. Komabe, ndikofunikira kuti muchepetse kwambiri chakudya chanu cha carb poyamba. Pambuyo pa miyezi iwiri kapena itatu yoyamba, mutha kudya ma carbs pazochitika zapadera - ingobwererani ku zakudyazo mukangomaliza kumene.

2. Kodi nditaya minofu?

Pali chiopsezo chotaya minofu ina pachakudya chilichonse. Komabe, kuchuluka kwa mapuloteni komanso kuchuluka kwa ketone kumathandizira kuchepetsa kuchepa kwa minofu, makamaka mukakweza zolemera (,).

3. Kodi ndingamange minofu ya ketogenic?

Inde, koma sizingagwire ntchito komanso pazakudya zochepa za carb (,). Kuti mumve zambiri za zakudya zochepa za carb kapena keto komanso kuchita masewera olimbitsa thupi, werengani nkhaniyi.

4. Kodi ndingadye mapuloteni angati?

Mapuloteni ayenera kukhala ocheperako, chifukwa kudya kwambiri kumatha kutsitsa insulin komanso ketoni yotsika. Pafupifupi 35% ya kuchuluka kwa ma calorie mwina ndiye malire apamwamba.

5. Kodi ndingatani ngati nthawi zonse ndimakhala wotopa, wofooka, kapena wotopa?

Mwina simukukhala ndi ketosis yonse kapena mukugwiritsa ntchito mafuta ndi ketoni moyenera. Pofuna kuthana ndi izi, tsitsani chakudya chanu cha carb ndikuyambiranso zomwe zili pamwambapa. Zowonjezera monga mafuta a MCT kapena ma ketoni amathanso kuthandizira (,).

6. Mkodzo wanga umanunkhitsa zipatso. Chifukwa chiyani?

Musachite mantha. Izi zimangokhala chifukwa cha kutulutsa kwa zinthu zomwe zimapangidwa nthawi ya ketosis ().

7. Mpweya wanga umanunkhiza. Ndingatani?

Izi ndizotsatira zoyipa wamba. Yesani kumwa madzi onunkhira mwachilengedwe kapena kutafuna chingamu chopanda shuga.

8. Ndinamva ketosis inali yoopsa kwambiri. Kodi izi ndi zoona?

Anthu nthawi zambiri amasokoneza ketosis ndi ketoacidosis. Ketoacidosis ndi yoopsa, koma ketosis pa zakudya za ketogenic nthawi zambiri imakhala yabwino kwa anthu athanzi. Lankhulani ndi dokotala musanadye zakudya zatsopano.

9. Ndili ndi vuto lakugaya chakudya ndi kutsegula m'mimba. Ndingatani?

Izi zimachitika pambuyo pa masabata atatu kapena 4. Ngati zikupitilira, yesetsani kudya nyama zamtundu wambiri (, 56).

Mfundo yofunika

Zakudya za ketogenic zitha kukhala zabwino kwa anthu omwe:

• onenepa kwambiri
• kukhala ndi matenda ashuga
• akuyang'ana kukonza thanzi lawo la kagayidwe kabwino

Zitha kukhala zosayenera kwa othamanga osankhika kapena omwe akufuna kuwonjezera minofu kapena kulemera kwakukulu.

Zingakhale zosasunthika pamakhalidwe ndi zokonda za anthu ena. Lankhulani ndi dokotala za dongosolo lanu la kudya ndi zolinga zanu kuti muone ngati keto yanu ingakudyetseni.

Werengani nkhaniyi m'Chisipanishi.